Tempo 8.8km (11K)

Temperature: 18.3 degrees centigrade (light rain)
Humidity: 90%
Location: Xizhi District Stadium
Start time: 07:15

Warm-up 0.5km,
80-100m strides x 2,

Tempo 8.8km: 33:44.5
1 mile 6:11.0 (92.1, 92.4, 92.7, 93.8),
2 mile 6:11.5 (93.2, 92.4, 93.1, 92.8),
3 mile 6:10.9 (93.0, 92.7, 94.2, 91.0),
4 mile 6:08.1 (92.3, 93.0, 90.9, 91.8),
5 mile 6:05.1 (91.8, 90.6, 92.0, 90.7), => 30:46.5 (8km)
Last two laps: 90.9, 87.1.

Warm-down 1.5km

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從開始下雨，到今早的雨勢都不算小。猶豫了許久後還是決定出發，不過希望控制在五十分鐘內回家。在家裡出門前做了簡單伸展操，然後慢慢跑到運動場後做了兩次跨步就開跑 tempo。配速還不錯，比上次快而且也多跑了 800m，如果撐下去應該可以完成 10km，預估大概是 38:40 的水準吧。